You need to actually eat more food, it just has to be better food and smaller portions.

If you reduce calories by too much, your metabolism will actually slow down, causing you to hold onto stored fat. So eat more food, more often, to keep your metabolism running smoothly.

Lie #2

Aerobic exercise should be done every day in your weight training program. False.

Over-training can be done by doing too much cardio as well as too much weight training.

Doing anything everyday will have a negative impact on your weight training program and your recovery time between workouts. If you do too much cardio, too often, you will not give your body the rest it needs to recuperate and get ready for the next weight training session.

Lie #3

The longer the aerobic session the better. False.

It's not the duration, it's the intensity level of what you're doing that matters. This is true, not only in your weight training program, but also in your cardio routine.

So instead of doing long, drawn-out cardio sessions, make them short (no more than 30 minutes) and intense (work harder!) This will bring about better results.

Always think quality over quantity, no matter if it's weight training or cardio.

Lie #4 You need to spend hours a day, many days a week in your weight training program to see results. False.

This is the quickest way NOT to see results. The process of building muscle is fairly easy. You just lift weights to stimulate muscle growth and then you allow that muscle to recuperate before you train it again and then you try to lift a bit more the next workout.

One of the biggest problems I see with people is that they do way too much weight training. They assume that "more is better" when it comes to training. This is not the case and it can severly limit your ability to gain muscle.

Lie #5

You need to work a muscle more than once a week in your weight training program. False.

If done well and intensely, a muscle will not need to be worked more than once a week. In fact, you may get less results if you train a muscle group directly more than once a week. Muscles need rest and recovery time in order to grow and get stronger.

There you have 5 lies that will prevent you from seeing results in your weight training program.

If you want to get more muscle gains and more fat loss from your weight training program, I suggest that you do not listen to these myths.